RECIPE: JERKED SALMON HER WAY
Food for the woman you’re becoming.
Jerk-Spiced Salmon with Coconut Greens, Okra & Avocado
This is the kind of plate that proves low-carb does not have to mean low-joy. A beautifully seasoned piece of salmon sits beside garlicky greens and tender okra, with creamy avocado and a bright lime finish.
The flavors are familiar across Caribbean, African and African American kitchens; ginger, garlic, thyme, pepper, onion, coconut and lime while the plate skips the heavy starches without sacrificing satisfaction.
Salmon provides protein and omega-3 fats, while the vegetables bring fibre and a generous mix of vitamins and minerals. It is colorful, spicy, creamy, fresh and substantial enough to be lunch or dinner.
Serves 2
For the salmon ( or shrimp)
- 2 salmon fillets
- 1 tablespoon olive oil
- 1 teaspoon fresh grated ginger
- 1 garlic clove, finely minced
- 1 teaspoon dried thyme
- ½ teaspoon smoked paprika
- ½ teaspoon allspice
- ½ teaspoon ground black pepper
- ¼ teaspoon cayenne pepper, or to taste
- Juice of ½ lime
- ½ teaspoon honey, optional
- Salt to taste
For the coconut greens & okra
- 2 large handfuls chopped spinach, mchicha, callaloo or collard greens
- 1 cup sliced okra
- ½ small onion, sliced
- 1 garlic clove, minced
- ¼ cup unsweetened coconut milk
- 1 teaspoon olive oil
- Fresh chilli, optional
- Salt and black pepper
To finish
- 1 ripe avocado, sliced
- Fresh lime wedges
- Fresh coriander/cilantro or parsley
- A few pumpkin seeds or roasted peanuts for crunch, optional
MAKE IT GOLDEN
Mix the ginger, garlic, thyme, paprika, allspice, black pepper, cayenne, lime juice, olive oil and optional honey. Rub generously over the salmon or shrimp and let it sit for 10–15 minutes while you prepare the vegetables.
Heat a skillet or grill pan and cook the salmon skin-side down until beautifully browned and almost cooked through. Turn gently and finish cooking until the centre flakes easily.
For the vegetables, warm the olive oil in another pan. Add the onion, garlic and okra and cook until the okra begins to soften. Add your greens and a splash of coconut milk.
Season with black pepper and a little salt, add chilli if you like heat, and cook until the greens are tender but still vibrant.
Arrange the greens and okra on two plates. Place the golden salmon on top or alongside. Add slices of avocado, a squeeze of fresh lime
Want even more vegetables?
Add cauliflower rice seasoned with garlic, thyme and a little lime.
Want a Caribbean version? Add a spoonful of fresh mango-pineapple salsa for sweetness and heat.
WHY THIS PLATE WORKS
Protein: Salmon helps provide the protein needed to support muscle maintenance as we age.
Omega-3 fats: Fatty fish such as salmon provides EPA and DHA, important types of omega-3 fatty acids.
Fibre: Greens, okra and avocado help bring fibre to the plate.
Healthy fats: Avocado, olive oil and salmon provide satisfying fats.
Big flavour: Ginger, garlic, thyme, allspice, chilli and lime mean you don’t need to drown the food in heavy sauces.
THE GOLDEN PLATE RULE
Your changing body does not need a smaller life. It needs better nourishment for the life you intend to keep living.
Low-carb. High flavour. Fully fed.
